Post Jerk Loads and Workout Time to CommentsFor the strength segment, after warming up perform 5 sets of single rep Jerks at 90% 1RM. These should be very heavy. You can take the bar from the rack each set and perform Push Jerks or Split Jerks. Make sure you take good rest between these work sets (2-3 minutes). If you get a PR, be sure to put it up on the board!

For the conditioning workout, the load for the PC & Jerk should feel heavy. It’s only 18 reps total, so consider around 80-85% of your 1RM. Scale your HSPUs as needed. Do not reduce the ROM to get through it faster. Consider doing kick ups, wall walks, or negatives.